Quit smoking today, what are the health benefits

If you quit smoking today, how quickly do you recover from smoking?

There are many reasons to give up smoking, including more money, you don’t smell of cigarettes, no stress when you are flying, not having to stand outside in the rain just for that hit of nicotine, but the biggest reason is your health.

Preserving your health means that you are able to enjoy life more, breath better and more easily, sleep better and have the stamina to spend quality time with your friends and family. Smoking steals years from your life and this not only affects you but your friends and family. How important is it for you to see your family grow up, see them make their way in the world instead of hanging round hospital wards watching you slowly degenerate and decay.

Here are some of the key health benefits from quitting smoking today and accepted timeframes when you will experience these changes.

 Immediately you quit smoking and stop putting nicotine in your body you are recovering. However when you smoke again you are stopping that recovery. The sooner you begin the sooner you can start this healing process. 

Health Benefits in the first 24 hours

•After just  20 minutes, the time it takes to put the kettle on and have a cup of tea…

Your blood pressure, your pulse rate and the temperature of your hands and feet have returned to normal. The effects of nicotine is already wearing off.

•After just  8 hours

Remaining nicotine in your bloodstream has fallen to 6% of normal peak daily levels.

Oxygen levels have returned to normal, whilst carbon monoxide levels have reduced by half.

• After just 12 hours

Your blood oxygen level has increased to the level of a non-smoker. Whilst the carbon monoxide levels, have returned to normal.


• After a day, just 24 hours later

Your body starts to clear out all the debris from smoking. Anxieties have peaked. Hypnosis can support you to deal with any anxieties but these strains are what keep you smoking so enjoy watching them wither and disappear over the next fortnight.

Health Benefits in the First Month

  Day 2, 48 hours

Damaged nerve endings have started to regrow and your sense of smell and taste are beginning to return to normal. The moodiness and irritation from quitting will have passed its worst.

Your ability to taste and smell is radically improved so food will smell and taste better.

• By Day 3,  72 hours

You will be nicotine free. The drug which has kept you addicted is now gone, a complete detox. The symptoms of the chemical withdrawal are now subsiding. Hypnosis can support you deal with sleep, restlessness and using your time differently. Even the triggers to smoke are now diminishing with a typical smoker. Hypnosis can support you deal with triggers and cravings. Lung bronchial tubes are beginning to relax in ex-smokers. Breathing starts to feel noticeably easier whilst lung function and capacity is starting to increase.

•  Week One, 5 - 8 days

Cravings will start to reduce in both duration and intensity, typically around three episodes per day. Hypnosis can support with this. This is your body healing so enjoy the changes. A craving tends to last a few minutes so use distraction techniques, don’t carry spare money, instead an distraction game on your phone or text someone whilst the triggers and cravings dissolve. 

•  10 days

Cravings drop to twice daily and tend to be less intense and less enduring. Cravings may still be present but you are now over a week since any nicotine was in your system, you are not addicted but need to build a new habit. New habits take up to 66 days to develop so from here on in it is about enjoying observing the evolving benefits.

•  10 days up to 2 weeks

Cravings almost totally subsided. Recovery continues in your body too. Blood circulation in your gums is now similar to that of a non-smoker.

•  2 to 4 weeks

Mood changes associated with quitting such as anger, stress and anxiety should end now, the benefits will massively outweigh the minor irritations.

•  21 days

Brain acetylcholine receptor counts have returned to levels of non-smokers.

Health Benefits During the First Year of Quitting Smoking

•  2 weeks up to 3 months

Your life is now materially being affected by those changes as your heart attack risk drops.

•  3 weeks up to 3 months

Physical changes include circulation improvements and feeling more energised, with activities like walking becoming easier and enjoyable.

•  Up to 9 months

Lung function has been restored as the cilia in an ex-smokers lungs have re-grown Resulting in better energy levels, better breathing and less experience of shortness of breath and sinus congestion stemming from smoking.

One Year After Quitting Smoking

•  1 year after you quit smoking

Risk of stroke, heart attack and heart disease is less than 50% of a smoker.

•  5 years

Brain haemorrhage risk has reduced by 60% compared to when you were smoking.

•  5 to 15 years

You are no more at risk than if you had never smoked.

•  10 years

After a decade since you quit smoking some health conditions present where the risks are the same as a non-smoker, diabetes risk is the same as any non-smoker.

Your risk of lung cancer decreases to up to 50% of those who continue to smoke. Mortality risk from cancer of the lung has fallen by near 50% for average smokers..  Whilst mouth, throat, oesophagus and pancreatic cancers also show a decline in risk.

•  13 years

Your risk of smoking related tooth loss reduces to zero. Smokers who are fortunate enough to last till their mid 70’s have 5 fewer teeth than their non-smoking counterparts.

•  15 years

Your risk of coronary heart disease is now that of a person who has never smoked. Your risk of pancreatic cancer has declined to that of a never-smoker.

•  20 years

For women risk of death from all smoking related causes, including lung disease and cancer, and pancreatic has been eroded to levels of a never-smoker.


Quit smoking with Hypnotherapy today and make a difference within 20 mins.


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